Kodi Mafuta Amapita Kuti Mukamaonda?

Zamkati

• Momwe kutayika kwamafuta kumagwirira ntchito
• Zakudya ndi masewera olimbitsa thupi ndizofunikira
• Zimapita kuti?
• Zizindikiro za kutayika kwa mafuta
• Kodi mumataya mafuta kuti?
• Kodi nchifukwa ninji kuli kovuta kwambiri kuchepetsa kulemera?
• Nthawi ya kutayika kwamafuta
• Mfundo yofunika

Popeza kuti kunenepa kwambiri ndi chimodzi mwazinthu zazikulu zomwe zimakhudza thanzi la anthu padziko lonse lapansi, anthu ambiri akufuna kutaya mafuta.

Komabe, pali chisokonezo chochuluka pozungulira mafuta.

Nkhaniyi ikufotokoza zomwe zimachitika ndi mafuta mukamaonda.

Momwe kutayika kwamafuta kumagwirira ntchito

Mphamvu yochulukirapo - kawirikawiri zopatsa mphamvu kuchokera ku mafuta kapena carbs - imasungidwa m'maselo amafuta amtundu wa triglycerides. Umu ndi momwe thupi lanu limasungira mphamvu ku zosowa zamtsogolo. Popita nthawi, mphamvu zochulukazi zimabweretsa mafuta ochulukirapo omwe angakhudze mawonekedwe amthupi lanu komanso thanzi lanu.

Kulimbikitsa kuwonda, muyenera kudya zopatsa mphamvu ochepa kuposa inu kutentha. Izi zimatchedwa kuperewera kwa kalori (,).

Ngakhale zimasiyanasiyana malinga ndi munthu, kuperewera kwa ma caloriki 500 tsiku lililonse ndi malo abwino kuyamba kuwona kuwonongeka kwamafuta ().

Pokhala ndi vuto lopanda kalori, mafuta amatulutsidwa m'maselo amafuta ndikupita nawo kumakina opanga magetsi amthupi lanu otchedwa mitochondria. Apa, mafuta amathyoledwa kudzera munjira zingapo zopangira mphamvu.

Ngati kuchepa kwa kalori kukupitilira, mafuta osungira m'thupi lanu adzapitiliza kugwiritsidwa ntchito ngati mphamvu, zomwe zimapangitsa kuti mafuta azichepetsedwa.

Popita nthawi, kuchepa kwama calorie kosasinthika kumamasula mafuta m'maselo amafuta, pambuyo pake amasandulika mphamvu yakupatsira thupi lanu mafuta. Pamene njirayi ikupitilira, malo ogulitsa mafuta mthupi amachepetsedwa, zomwe zimapangitsa kusintha kwa kapangidwe ka thupi.

Zakudya ndi masewera olimbitsa thupi ndizofunikira

Omwe amalimbikitsa kutaya mafuta ndi zakudya komanso masewera olimbitsa thupi.

Kuperewera kwa kalori kokwanira kumapangitsa kuti mafuta amasulidwe m'maselo amafuta ndikugwiritsidwa ntchito ngati mphamvu.

Kuchita masewera olimbitsa thupi kumakulitsa njirayi powonjezera kuthamanga kwa magazi kupita ku minofu ndi maselo amafuta, kutulutsa mafuta kuti agwiritsidwe ntchito ngati mphamvu m'maselo aminyewa mwachangu kwambiri ndikuwonjezera mphamvu zamagetsi ().

Polimbikitsa kuchepa thupi, American College of Sports Medicine imalimbikitsa kuchita masewera olimbitsa thupi mwamphamvu mphindi 150 mpaka 50 sabata iliyonse, pafupifupi masewera olimbitsa thupi kwa mphindi 30-50 masiku asanu pa sabata ().

Kuti mupindule kwambiri, ntchitoyi iyenera kukhala kuphatikiza kukana kuphunzitsa kapena kupititsa patsogolo minofu yolimbitsa thupi ndi masewera olimbitsa thupi kuti muwonjezere kutentha kwa kalori ().

Zochita zolimbirana monga kukweza zolemera, zolimbitsa thupi, ndi magulu osagwirizana, pomwe zitsanzo za masewera olimbitsa thupi zikuyenda, kupalasa njinga, kapena kugwiritsa ntchito makina olinganiza.

Kuletsa kwa kalori ndi zakudya zopatsa thanzi kumadziphatika ndi njira yoyenera yochitira masewera olimbitsa thupi, kutayika kwamafuta kumatha kuchitika, m'malo mongogwiritsa ntchito zakudya zolimbitsa thupi kapena zolimbitsa thupi zokha ().

Kuti mupeze zotsatira zabwino, lingalirani kufunafuna thandizo kwa katswiri wazakudya zamankhwala kuti awongolere momwe angapangire zakudya komanso wophunzitsa payekha kuti azichita masewera olimbitsa thupi.

Kudya ndi kuchita masewera olimbitsa thupi ndizomwe zimathandizira kwambiri pakuchepetsa mafuta. Chakudya chopatsa thanzi chomwe chimapereka kuchepa kwa kalori woyenera kuphatikiza zolimbitsa thupi ndizoyambitsa mafuta osapitirira malire.

Zimapita kuti?

Ntchito yotaya mafuta ikamapita, maselo amafuta amachepetsa kukula, zomwe zimapangitsa kusintha kwa thupi.

Zizindikiro za kutayika kwa mafuta

Mafuta akathyoledwa chifukwa chazovuta m'maselo anu, zotulutsa zazikulu ziwiri zimatulutsidwa - kaboni dayokisaidi ndi madzi.

Mpweya woipa umatuluka mukamapuma, ndipo madzi amatayidwa kudzera mumkodzo, thukuta, kapena mpweya wotuluka. Kutaya mankhwalawa kumakwezedwa kwambiri panthawi yochita masewera olimbitsa thupi chifukwa cha kupuma komanso thukuta (,).

Kodi mumataya mafuta kuti?

Nthawi zambiri, anthu amafuna kuonda kuchokera m'mimba, m'chiuno, ntchafu, ndi matako.

Ngakhale kuchepa kwa malo, kapena kuonda m'dera linalake, sikunawonetsedwe kukhala kothandiza, anthu ena amakonda kuchepa thupi m'malo ena mofulumira kuposa ena (,).

Izi zati, zomwe zimayambitsa chibadwa ndi moyo zimathandizira pakugawana mafuta kwamafuta (,).

Kuphatikiza apo, ngati muli ndi mbiri yakuchepetsa thupi komanso kupezanso kulemera, mafuta amthupi amatha kugawira mosiyana chifukwa cha kusintha kwamafuta amafuta pakapita nthawi ().

Kodi nchifukwa ninji kuli kovuta kwambiri kuchepetsa kulemera?

Mukamadya kuposa momwe thupi lanu lingawotche, maselo amafuta amakula kukula ndi kuchuluka ().

Mukataya mafuta, maselo omwewo amatha kuchepa, ngakhale kuchuluka kwawo kumafanana. Chifukwa chake, chifukwa chachikulu chosinthira mawonekedwe amthupi ndikuchepera - osati kuchuluka - kwama cell amafuta ().

Izi zikutanthauzanso kuti mukachepetsa thupi, maselo amafuta amakhalapobe, ndipo ngati zoyesayesa sizingachitike kuti muchepetse kunenepa, atha kukula kukula. Kafukufuku wina akuwonetsa kuti ichi mwina ndi chifukwa chimodzi chomwe chimapangitsa kuti anthu ambiri azikhala ochepera (,, 16).

Pakuchepa kwamafuta, maselo amafuta amachepetsa kukula kwake momwe zomwe zilimo zimagwiritsidwa ntchito ngati mphamvu, ngakhale ziwerengero zawo sizisintha. Zina mwazinthu zotayika zamafuta zimaphatikizapo kaboni dayokisaidi ndi madzi, omwe amatayidwa kudzera kupuma, pokodza, ndi thukuta.

Nthawi ya kutayika kwamafuta

Kutengera kuchuluka kwa kulemera kwanu komwe mukufuna kutaya, kutalika kwaulendo wanu wamafuta kumatha kusiyanasiyana.

Kuchepetsa thupi mwachangu kumalumikizidwa ndi zovuta zina zingapo, monga kuchepa kwa micronutrient, kupweteka mutu, kutopa, kutayika kwa minofu, komanso kusamba msambo ().

Mwakutero, ambiri amalimbikitsa kuchepa, pang'onopang'ono kwa kuchepa thupi chifukwa choyembekeza kuti ndizokhazikika komanso zitha kupewa kupezanso kulemera. Komabe, zambiri zochepa zimapezeka (,,).

Izi zati, ngati muli ndi mafuta ochulukirapo, njira yofulumira ingakhale yoyenera, pomwe njira yocheperako itha kukhala yoyenera kwa iwo omwe alibe mafuta ochepa.

Kuchuluka kwa kuchepa kwa thupi kumasiyana ndi momwe pulogalamu yolemetsa ilili yovuta.

Kwa iwo omwe ali onenepa kwambiri kapena onenepa kwambiri, kuchepa thupi kwa 5-10% ya thupi lanu loyambira m'miyezi 6 yoyambirira kungakhale kotheka ndi njira yamoyo yodziphatikizira kuphatikiza zakudya, zolimbitsa thupi, ndi machitidwe azikhalidwe ().

Zina mwazinthu zimakhudza kuchepa thupi, monga jenda, zaka, kuchuluka kwa kuchepa kwa kalori, komanso kugona mokwanira. Komanso, mankhwala ena angakhudze kulemera kwanu. Chifukwa chake, ndibwino kuti mufunsane ndi omwe amakuthandizani musanayambire mafuta (,,).

Mukafika kulemera kwa thupi lanu, kuchuluka kwa kalori yanu kumatha kusinthidwa kuti mukhale wonenepa. Ingokumbukirani, ndikofunikira kupitiliza kuchita masewera olimbitsa thupi nthawi zonse ndikudya zakudya zopatsa thanzi, zopewera kuti muchepetse kunenepa komanso kulimbikitsa thanzi lathunthu.

Nthawi zowonongera mafuta zimasiyanasiyana malinga ndi munthu. Ngakhale kuchepa pang'onopang'ono kungakhale koyenera kwa ena, iwo omwe ali ndi zolemera zambiri kuti atayike atha kupindula ndi kufulumira kwa kuchepa thupi.Zinthu zina zomwe zimakhudza kuchepa thupi ziyenera kuganiziridwanso.

Mfundo yofunika

Kuchepetsa mafuta ndi njira yovuta kutengera zinthu zingapo, pomwe zakudya ndi zolimbitsa thupi ndi ziwiri mwazikuluzikulu.

Pokhala ndi vuto lokwanira la kalori komanso njira yoyenera yochitira masewera olimbitsa thupi, maselo amafuta amachepera pakapita nthawi popeza zomwe amagwiritsira ntchito mphamvu, zomwe zimapangitsa kuti thupi likhale labwino komanso thanzi.

Ndikofunika kuti mufunsane ndi omwe amakuthandizani azaumoyo musanayambe ulendo wanu wowonda kuti muchepetse zovuta zilizonse zomwe zingachitike.